That One Guy wrote:
What is static contraction training based on? Is it where you just hold weights in a certain part of the ROM of an exercise and just add weight to the bar? As in no real concentric or eccentric portion of the lift in the entire program at all? Honest question, i’ve never heard of it
There’s a reason why you’ve never heard of it. It doesn’t work. But yes, the whole routine is based around just holding a heavy weight in the fully contracted position of an exercise for a set amount of time and then trying to increase the time of the hold or the weight each session.
My experiences with Static Contraction training were similar to roybot’s. I was able to consistently put more weight on the bar each session, but this didn’t lead to any mass gains or ‘real’ strength gains. When I switched back to conventional training and full range of motion, I wasn’t really any stronger.
The experience was a complete waste of time.
Apparently, Peter Sisco came up with the idea during a college class on ancient Greek logic. From what I remember, it was quite an interesting read, but totally impractical for mass or strength. The section on diet was ridiculous: if I remember correctly it was claimed that the RDA for protein (or just above it) was enough to sustain muscle growth.
Static Contraction training is based on the idea that the more intense a muscular contraction is, the greater the gains in muscle growth.
Peter Sisco reasoned that the most intense contractions come from using the heaviest weights, so in order to use maximal weights, you must reduce the range of motion.
That was the basic idea behind his first book, ‘Power Factor Training’, which used partials.
Sisco took that idea to its extreme with Static Contraction. He reduced the ROM to about an inch - you move the bar into position, then hold for the duration of the exercise in your strongest range (if you were benching, you’d normally hold near the top, whatever allows you to hold the most weight), usually for between 15 to 30 seconds. Once you can hold for 30 seconds or more, you add weight.
The frequency is similar to HIT: start with two or three workouts a week, and start reducing the frequency when progress starts to slow. An advanced trainee would supposedly continue to gain on one workout a month…
This is without doubt the best short synopsis I’ve read on both PF and SCT … hats off!
I definitely got strength gains from SCT, because when I’ve gone back to full-range lifting I’m at higher weights. And, I got a better understanding of good form for lifting.
But, I’m back to full-range lifting now and getting more out of it.